Say bye-bye to boring ham and cheese and give these healthy sandwich recipes a try in the lunchbox. All of them contain a healthy helping of protein to keep your child feeling full through the last bell of the day.
Instead of white bread, which is made with processed flour and contains an unsavory amount of added sugar, opt for a whole grain bread or pita when you assemble these sandwiches. Look for labels that say 7-grain or 9-grain.
Reading the ingredients on packaged break is key, because their labels can often be tricky. Look for the word ‘whole’ in the first-listed ingredient, like ‘whole grain,’ ‘whole wheat,’ etc. Even if the label says ‘wheat bread,’ the first ingredient may be wheat flour or enriched wheat flour, which is essentially the same thing as white flour when it comes to nutritional value.
Studies have shown that children who eat a balanced diet perform better academically and have an easier time staying focused in school. These healthy sandwich recipes will get your school year off to an A+ start.
1. Chunky Peanut Butter and Banana Sandwich
Nothing says “back to school” like peanut butter and banana. Just three ingredients make this simple sandwich a speedy morning go-to. You can also add a drizzle of honey for a little twist.
2. Greek Pita Sandwich
Our Greek-inspired pita is a skinny twist on the favorite Mediterranean dish, gyros. With bold flavors from feta cheese and olives, there’s no need for fattening condiments.
3. Avocado Egg Salad Sandwich
This nostalgic sandwich will take you back to your own childhood, except in this case unhealthy mayonnaise is replaced with heart-healthy avocado. It’s the texture and flavor of classic egg salad without all the saturated fat.
4. Chicken Salad Sandwich with Red Grapes, Bok Choy and Walnuts
This isn’t your mama’s chicken salad! This grown-up twist on the old classic incudes heart-healthy walnuts and bok choy for crunch. You can even get creative and add a few more ingredients to make this sandwich your own.
5. Chicken and Crisp Veggie Sandwich
This simple lunchtime staple has it all–complex carbs, protein and veggies. For quick pre-school prep, make a batch of grilled chicken breast at the beginning of the week and refrigerate.
6. Roasted Pear Sandwich
Kids who are adventurous eaters will love the unique flavors of this sandwich, which combines pears and fresh spinach. It’s even better when paired with a yummy Greek yogurt spread.
7. Chicken Caesar Wrap
Take a break from the traditional sandwich and switch things up with our chicken Caesar wrap. Roll it in aluminum foil for easy lunchtime unwrapping.
8. Overstuffed Veggie Sandwich
If anyone ever tries to tell you a veggie dish can’t be filling, just show them this one. It’s packed with six different veggies and your favorite cheese for a nutritious lunch that won’t leave your feeling lethargic.
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